mickc1965 training log

You are more likely to not achieve results due to inadequate recovery rather than inadequate lifting.

I would definitely not cut out that rest out. Glyocgen gets restored (somewhat), your joints get some time off. 3-1 is working for you because of the 1.
 
Weekly weigh in - Friday 19 September 2014

178.6lbs / 81.01kgs - gain of 0.6lb / 0.27kg

Average gross calorie intake 3087 (2983 nett after exercise) carbs @ 31%, protein @ 43% and fats @ 26%

JP3 7.31% (no change) - lbm 165.54lbs (up 0.56lb) / fat 13.06lbs (up 0.04lbs)
 
Jester said:
You are more likely to not achieve results due to inadequate recovery rather than inadequate lifting.

I would definitely not cut out that rest out. Glyocgen gets restored (somewhat), your joints get some time off. 3-1 is working for you because of the 1.
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I know you right about the rest days, but just hate not training

mickc1965 said:
thinking of progressing in 6 stages as follows - 2 sets of 8 reps @ 75% of 1rm, 3 x 5 reps @ 80%, 4 x 4 reps @ 85%, 5 x 3 reps @ 90%, 6 x 2 reps @ 95% then finally attempt a couple of singles followed by one set at say 75% to failure then start all over again!!
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Back to the original post what did you think of the progression of the deadlifts, deliberately stopping 2 or 3 reps short of the number I can lift at each given % of 1rm apart from 95% loads that will be max or close to.
 
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Routine A - Saturday 20 September 2014 - 4:30pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Flat Bench (123kgs) - 92.5kgs (75.2%) x 10+3+2
Bent over Rows (108.8kgs) - 82.5kgs (75.8%) x 10+5
Military Press (78.8kgs) - 60kgs (76.1%) x 10+3+2
Rear Squats (126.6kgs) - 95kgs (75%) x 10, 6, 4
Calf Raise (242kgs) - 140kgs (57.8%) x 23, 12, 5

Finally strength is back to where it was in June prior to arm in plaster and reduction in body weight (currently 10lbs lighter), surprised as have been ill for the last few days.

Flat Bench - equal to previous volume PR
Bent over Rows - volume PR and increase in projected 1rm
Military Press - volume PR and increase in projected 1rm
Rear Squats - volume PR and matching previous projected 1rm

Today's session was at 75% of previous 1rm so officially for me this is not the last session of the 10s as prior to arm in plaster I generally pushed the 10s to 77.5% of previous cycles 1rm but bench and squats felt pretty much at max today.
 
Routine B - Sunday 21 September 2014 - 3:00pm
(figure in brackets represents previous best projected 1RM before current cycle)

Dips (148.5kgs) - 111kgs (74.7%) x 10+5
Landmine Press (75kgs) - 56.25kgs (75%) x 10+5
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 97.5kgs (75.3%) x 10, 7, 3
Deadlift (169.6kgs) - 145kgs (85.5%) x 4, 4, 4, 4
Calf Raise (242kgs) - 120kgs (49.6%) x 30

Notes:

Dips - equal to previous volume PR
Landmine Press - equal to previous volume PR
Deficit (40mm) Barbell Hack Squat - volume PR and increase in projected 1rm
 
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mickc1965 said:
2 sets of 8 reps @ 75% of 1rm, 3 x 5 reps @ 80%, 4 x 4 reps @ 85%, 5 x 3 reps @ 90%, 6 x 2 reps @ 95% then finally attempt a couple of singles followed by one set at say 75% to failure then start again
Click to expand...

@Jester,

What do you think of the progression for deadlifts detailed above, deliberately stopping 2 or 3 reps short of the number I can lift at each given % of 1rm apart from 95% loads that will be max or close to.
 
I think stopping short of failure whilst having a total volume in the teens-twenties is a good idea.

4x4 at 85% and beyond is not something I recommend. You aren't hitting 6 doubles at 95%, to be blunt. If you do, then your 1RM needs to be retested.

I assume that's spread over a month etc. ? That progression?
 
Ok taken advice on board, would have been over 24 days training deads every 4 days, how would you deal with 90% and above
 
90% - I think doubles at this are fine. Realistically triples should be doable, but it really depends on a wealth of factors. I would program for doubles and then if triples come along, sweet.

I train like a maniac w/deads but they're 90% of my lower body work, realistically. Hell, they're definitely two-thirds of what I do. I couldn't incorporate a lot of squatting or chins etc. into it or else they all start to frustrate each other.
 
More often than I should - I'm trying to cut back on that. I would think every 8 to 12 weeks, depending on programming is the way to go.
 
Routine C - Monday 22 September 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Incline Bench (109.7kgs) - 82.5kgs (75.2%) x 10+3+2
Landmine Rows (120.9kgs) - 91.25kgs (75.4%) x 10+5
BTN Press (73.2kgs) - 55kgs (75.1%) x 10+3+2
Front Squat (104.1kgs) - 78.5kgs (75.4%) x 10+5+ 3+2
Calf Raise (242kgs) - 140kgs (57.8%) x 23+11+6

Notes:

Barbell Incline Bench - equal to previous volume PR
Landmine Rows - volume PR and increase in projected 1rm
BTN Press - equal to previous volume PR
Front Squat - volume PR and increase in projected 1rm
 
Quite happy with the last three training sessions @ 75% of previous projected 1 rep max, all exercises have either been 'equal to previous volume PR' or 'volume PR and increase in projected 1 rep max' with the exception of deadlifts that I am training completely differently. It has taken 6/7 weeks to get strength back to levels prior to my arm being in plaster and I am 10lbs lighter (but not for much longer). Next 3 sessions will be the last in the 10 block at 77.5% of 1 rep max and hopefully will get 10 reps at each exercise but if not so be it then onto the 5s.
 
Routine A - Wednesday 24 September 2014 - 5:50pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Flat Bench (123kgs) - 95kgs (77.2%) x 7, 4, 4
Bent over Rows (108.8kgs) - 85kgs (78.1%) x 10, 5
Military Press (78.8kgs) - 61kgs (77.4%) x 10+3+2
Rear Squats (126.6kgs) - 98.5kgs (77.8%) x 10, 6, 4
Calf Raise (242kgs) - 140kgs (57.8%) x 25, 15

Notes:

Flat Bench - oops pretty bad today, still full of cold (that's my excuse anyway)
Bent over Rows - volume PR and increase in projected 1rm
Military Press - volume PR and increase in projected 1rm
Rear Squats - volume PR and increase in projected 1rm
 
Routine B - Thursday 25 September 2014 - 5:20pm
(figure in brackets represents previous best projected 1RM before current cycle)

Dips (148.5kgs) - 116kgs (78.1%) x 10+2+2+1
Landmine Press (75kgs) - 58kgs (77.3%) x 10+5
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 100kgs (77.3%) x 10+6+4
Deadlift (169.6kgs) - 147.5kgs (86.9%) x 3, 3, 3, 3, 3
Calf Raise (242kgs) - 120kgs (49.6%) x 30

Notes:

Dips - volume PR and increase in projected 1rm
Landmine Press - volume PR and increase in projected 1rm
Deficit (40mm) Barbell Hack Squat - volume PR and increase in projected 1rm

All sets done myo-rep style with approx 20-30 second rest except deadlifts with 2 minutes rest between sets
 
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Weekly weigh in - Friday 26 September 2014

178.4lbs / 80.92kgs - loss of 0.2lb / 0.09kg

Average gross calorie intake 3182 (3182 nett after cardio exercise) carbs @ 30%, protein @ 44% and fats @ 26%

JP3 7.31% (no change) - lbm 165.35lbs (down 0.19lb) / fat 13.05lbs down 0.01lbs)
 
Not quite sure what is going on with my weight, I know it is only a 0.2 lb (178.4 lbs) loss but I weighed myself yesterday and I weighed 177.2 lbs and the day before @ 178 lbs - I know weight fluctuates etc but consuming an average of nearly 3200 calories I would have expected a small increase in overall weight.

Over the last 4 weeks my average daily calorie intake was 3045 (approx averages - carbs 32% (245 g) / Protein 41.5% (316 g) / Fat 26.5% (89 g)) and I have lost 1.2 lb so can only assume that my maintenance level has increased from what used to be around 3000 to nearer 3200 unless this is the norm with carb backloading at maintenance / surplus calories?
 
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Routine C - Friday 26 September 2014 - 5:55pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Incline Bench (109.7kgs) - 85kgs (77.5%) x 10+2+2+1
Landmine Rows (120.9kgs) - 93.75kgs (77.5%) x 10+5
BTN Press (73.2kgs) - 57.5kgs (78.5%) x 10+3+2
Front Squat (104.1kgs) - 81kgs (77.4%) x 10+5+3+2
Calf Raise (242kgs) - 130kgs (53.7%) x 27, 18

Notes:

Barbell Incline Bench - volume PR and increase in projected 1rm
Landmine Rows - volume PR and increase in projected 1rm
BTN Press - volume PR and increase in projected 1rm
Front Squat - volume PR and increase in projected 1rm

All sets done myo-rep style with 20 second rest except front squats with 30 seconds rest between sets
 
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Start of the 5s block tomorrow and will still be continuing with total reps per muscle group to suit Prilepins Table (see the attached PDF - www.powerliftingwatch.com/files/prelipins.pdf), based on 3 day on 1 day off full body training (5 / 6 days per week) I will be using the following guidelines, daily will aim for INOL of 0.6 giving a weekly INOL of between 3 and 3.6

Daily workout INOL guidelines of a single exercise:

<0.4 too few reps, not enough stimulus?
0.4-1 fresh, quite doable and optimal if you are not accumulating fatigue
1-2 tough, but good for loading phases
>2 brutal

Weekly INOL Guidelines of a single exercise:

<2 easy, doable, good to do after more tiring weeks and prepeaking
2-3 tough but doable, good for loading phases between
3-4 brutal, lots of fatigue, good for a limited time and shock microcycles
>4 Are you out of your mind?

So my total reps per muscle group will be as follows:

80% of 1rm - 12 reps
82.5% of 1rm - 10 or 11 reps
85% of 1rm - 9 reps
87.5% of 1rm - 7 or 8 reps
89% of 1rm - 6 or 7 reps

Leg exercises will be at higher reps yet to be determined but will start between 15 and 20 and see how that goes.

The reason for this post is to ask if the number of reps at 85% and above are enough bearing in mind the 3 day on 1 day off routine?
 
Routine A - Sunday 28 September 2014 - 4:50pm
(figure in brackets represents previous best projected 1RM before current cycle)

Barbell Flat Bench (123kgs) - 98.5kgs (80%) x 5, 4, 3
Bent over Rows (108.8kgs) - 87.5kgs (80.4%) x 5, 4, 3
Military Press (78.8kgs) - 62.5kgs (79.3%) x 5, 4, 3
Rear Squats (126.6kgs) - 102.5kgs (80.9%) x 5, 5, 4, 2
Calf Raise (242kgs) - 140kgs (57.8%) x 25, 15
 
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